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TEI Equation:
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Total Energy Intake (TEI) for weight loss is calculated by subtracting 500 kcal from your Total Daily Energy Expenditure (TDEE). This creates a calorie deficit that typically results in about 0.5 kg (1 lb) of weight loss per week.
The calculator uses the TEI equation:
Where:
Explanation: The equation creates a moderate calorie deficit of 500 kcal per day, which is generally considered a safe and sustainable approach to weight loss.
Details: Calculating the appropriate energy intake is crucial for effective weight management. A 500 kcal deficit helps achieve gradual weight loss while maintaining adequate nutrition and minimizing muscle loss.
Tips: Enter your TDEE value in kcal/day. Make sure to use an accurate TDEE calculation that considers your age, gender, weight, height, and activity level.
Q1: Why subtract 500 calories for weight loss?
A: A 500 kcal daily deficit creates a 3500 kcal weekly deficit, which typically results in about 0.5 kg (1 lb) of weight loss per week, considered a safe and sustainable rate.
Q2: Is this deficit appropriate for everyone?
A: While generally safe for most adults, individuals with very low TDEE or specific medical conditions should consult a healthcare provider before creating a calorie deficit.
Q3: What if I want to lose weight faster?
A: Larger deficits may lead to faster weight loss but can also cause muscle loss, nutrient deficiencies, and metabolic adaptation. Extreme deficits should be medically supervised.
Q4: Should I adjust my intake as I lose weight?
A: Yes, as you lose weight, your TDEE decreases, so you may need to recalculate your TEI periodically to maintain the desired deficit.
Q5: What about macronutrient distribution?
A: While total calories are most important for weight loss, adequate protein intake (1.6-2.2 g/kg) helps preserve muscle mass during weight loss.